Workout: Tuesday 09/21/2010
AMRAP in 5 minutes of: HSPU's Then. AMRAP in 4 minutes of: Power Cleans @ 80% of 1RM Then. AMRAP in 6 minutes of: 5 Overhead [...]
Workout: Monday 09/20/2010
800m Run 80-60-40-20 Squats 40-30-20-10 KB Swings 53#/35# 20-15-10-5 Pull Ups 800m Run Then. 50 Burpees Post times. Coaching Tips: Scale load and movements to [...]
Workout: Sunday 09/19/2010
9am Class30 Muscle-Upsor400m Run30 Med Ball Clean Wall Ball 20#/16#400m Run30 Up and Over Box Jumps 24"/20"400m Run30 Renegade Rows 35#/25#400m RunPost total time.10am Free [...]
Workout: Saturday 09/18/2010
AMRAP in 10 minutes3 Hang Squat Cleans 95#/63#5 Push Jerks7 Burpee Lateral Bar JumpsThen...1 Mile Run with 30 Lunge Steps on the Minute.Post completed rounds [...]
Workout: Friday 09/17/2010
" Nine In Ten " With a 10 minute time limit, complete the following nine movements with as heavy a load as possible. 1. Deadlift [...]
Workout: Thursday 09/16/2010
HAPPY BIRTHDAY TO TOP TRAINER, LISA " Tag Team " In teams of 2, perform the following: 75 Barrier Jumps 100 Box Jumps 24"/20" 20 30m [...]
Workout: Wednesday 09/15/2010
10 Deadlift 200#/145# ( Comp. 275#/185# ) 10 Pistols 20 Unbroken Pull Ups 3 times. Then. AMRAP in 7 minutes. 10 Thrusters 95#/63# 20 Unbroken Double [...]
Workout: Tuesday 09/14/2010
Find your 1 RM for the overhead squat in 20 minutes. Then. 21-15-9 Squat Snatch 75#/53# ( Comp. 95#/63# ) Burpee Post load and time. [...]
Workout: Monday 09/13/2010
500m Row 50 Sit Ups 15 Squat Jumps 45#/33# 400m Run 50 Double Unders 4 times. Post time. Coaching Tips: Scale load and movements to match [...]
Workout: Sunday 09/12/2010
9am Class5 Rounds 9 Burpees12 Pull-Ups15 Squat Cleans 95#/63#400m Run Post total time. 10am Free Class 21-15-9 DB Front Squats 35#/25# DB Walking LungesBurpeesSit-UpsPost total [...]